Category: Richmond, VA

  • Dry Weather

    Unlike last week, there was no rain. Furthermore, we didn’t get sprinklers turned on so everything was relatively dry. Note to Johnsonville; this is how it is supposed to be done.

    In the Pouncy Tract Parking lot for Warm up:

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 20 Copperhead Squats
    • Stretches

    Mosey to the soccer field at the bottom of the short hill up to the endzone of the gridiron:

    • 11s with Git-ups and Hammers
    • Stretch

    Mosey to the courtyard behind the school for Triple Check

    • Partner 1: Timer runs down on sidewalk to the covered walkway and then over to the other sidewalk, stops in the middle and does 5 Burpees and finishes the loop and back to the start:
    • Partner 2: Hand Release Merkins
    • Partner 3: Flutters

    Mosey to loading dock: 3X:

    • 15 jumpsquats behind the loading dock
    • Climb over the rails, across the loading dock and to the asphalt part of the driveway:
    • 10 Mike Tysons
    • Return to the back of the loading dock

    Mosey to wall in front of the school for Angry Donkeys:

    • 11s together starting with 10 people’s chair air-press, then 1 donkey kick;
    • 9 people’s chair air-press, 2 donkey kix,
    • etc.

    Mosey to the benches beside the Gridiron for Lindsay:

    • 30 Derkins; 10 benchkix
    • 20 Derkins; 20 benchkix
    • 10 Derkins; 30 benchkix

    Mosey to the bathrooms: Triple check

    • Timer runs the parking lot
    • Partner 2 does Heels to Heaven
    • Partner 3 does Jump squats

    Just for the heck of it

    • 10 BBTW hip slaps in cadence

    Back to the parking lot

    • 60 second 6-inch leg lift

    Announcements:

    Happy Easter

    Close out by YHC

    For I am convinced that neither death, nor life, nor angels, nor rulers, nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord. Romans 8

  • TGL

    Turning it up to 11, this many gents and 2.0s arrived for a run around Mary… Per usual, prescribed routes were not always followed, but all made it back safe and sound. Routes are enclosed.

    Saab Abides

    All routes start by heading West toward Seneca…

    4m: https://onthegomap.com/s/pr1pd8k8

    5m: https://onthegomap.com/s/dcqv6ujv

    6m: https://onthegomap.com/s/urqkuqoe

  • Spring…. About time no rain

    Well, after the deluge of rain over the past month(year really) we finally get a Saturday that felt like spring. Over the past few years though, the weather is still up and down and it will be till late April so be ready. A hard working group of 13 came out to brave another Mudslide attack(as the parents of baseball players arrived cause it’s that time again wondering what are they doing). Let’s break it all down…..

    Started with the WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Copperhead Squats, Merkins, LBCs, ending with a knee to shoulder stretch, followed by a butterfly one) it was time to take off

    First part: Lindseys (2 exercises totaling 40 reps) one decreases the reps, one increases. The exercises were Carolina Dry Docks and double count mountain climbers. A twist to this and you will see on the added map is we went middle, foul pole, back to the middle, the other foul pole etc so added running. It helps being on the grass takes the pressure off the wrists.

    Next up… Triple check(donkey kicks, Bulgarian split squat, run down circle the bleacher and back). Donkey kicks are no joke, they will smoke you one day will master it

    You know of the Dora, today it was Killer Dora(1000 reps). 200 Merkins, 200 squats, 200 LBCS, 400 Single Count Toe Taps. No doubt not only physical, but mental.

    Still time left, 4 corners prostitute style: 20 plank jacks, 30 jump squats, 40 SSHs, the 10 was Navy Seal Burpee but the twist was you had a partner so each of you did 5(after each rep, keep moving in place ready to go again).

    Back to the flag final minute off planks on the firearms with a hip twist, time hit and we were done. Numbers, Names announcements and prayer led by YHC to close it out.

    Last week of meeting at the usual spot till November. A Latino Market will start next week so we will be around back(look for the cars and flag). If they see us, perhaps some tasty treats to fuel up afterwards. Prayers for Florence’s mother in law, Wildcat(sounds like another good scan recently), DTH’s friend who is detoxing. See Slack for updates this week with DTH plus something upcoming with Big Rig. It was one of those rare times what I envisioned and how it played out worked. There should be a warning: if your are new to F3, your first time is one of my workouts (be ready). See you later

  • Sandy pushin us over 100

    8 gloom warriors took to the Rockwood trails for a 1 hour ruck training opportunity – today’s challenge were two sandbags, one 50 pounds, the other 60 pounds, which were passed between the PAX every 100-200 yards. For those of us already carrying 50+ pound rucks, we definitely went slower than usual also hefting the Sandies. McRib found us toward the end having enjoyed the surprise blessing of prayerful solitude. I appreciate this perspective – while he could have been disappointed to be unable to find the PAX for most of the hour, he instead embraced the opportunity as a blessing to get some quiet time with the Lord. If we look at life, no matter the hardships or frustrations, Jesus always provides a silver lining – we just have to maintain a Kingdom perspective to perceive it. As always, appreciate your company and conversation brothers. Yours, DTH

    #SOJ 💪 !!WHUA WHUA!! 🔥

  • Currahee Bro-Code

    9 pax showed up and finished together. It was the last Friday of the month meaning Bro-Code route.

    3 I/R did loops of the AO and 6 took off on a COT for a 4 mile loop.

    Thank you Pinto for taking us out in Prayer.

    All done! Let’s go get coffee and Donuts

    Would love to get more creative, but YHC has to get to work.

  • Discovering new areas and neighborhoods

    3 amigos from the Bermuda boys(Posh, Shaw-Shank and yours truly) decided to do a little rucking this morning(I needed something after the week I had). We took off from the lot, ventured behind the football field where there’s a trail with a bridge. The trail once it gets warmer will beat great spot for sprints and farmers carries cause it gradually goes uphill so the legs will get a nice burn. After that we were in a neighborhood that the homes were very nice(probably in that 400-700k range). Walking around the neighborhood, seeing a couple little dogs yelping early in the morning as they saw us, nice and quiet good mumble chatter about the neighborhood, weather, the guys NASCAR adventure this Sunday. It was a nice stroll as we made our way back, spotted another trail for future investigating.

    We returned, then we were figuring new things on our Garmin watches(Shaw-Shank had a Fenix 7, Push and I have the Instinct 2x solar). He and I received our Frosty badge for this morning, I will say we have a lot of things to still check out but when you can get a ton of battery life(right now I have 38 days left), I am sure the possibilities are endless plus wait as we get more sunlight and it fully charges on its own. 2.5 miles, we departed for our day ahead

    i encourage those to either go to Dogpile or come to RNR(do the single or double ruck/workout) weather will not be raining (finally no offense but I can train in it after a while though I don’t want to see anymore). I would like to come out more, yet it’s hard working at Amazon with the hours I can post 3-4 times(5 on occasion) I am content. I think I am allowed a little give since I average 6-8 miles on an average night(hit over 10 Tuesday) I still get movement in. I have the Q tomorrow at RNR(the mind had new things and variations plus make sure I bring the right speaker). Close up and enjoy the day time, see you tomorrow

  • Ruck Vs Warriors – Warriors Won It

    11 Warriors gathered at Satan’s Hill for a beatdown. This is how things went down!

    WARMARAMA
    Run to the neighborhood entrance and back from the parking lot.
    SSH, Donkeyote, Flutter kicks, Merkins, Arm Circles, Deadman Hang

    WORKOUT
    Round 1:
    Ten workout stations were set up with the various exercises. Runner wears the ruck and runs to the fire hydrant and back.
    Sumo Squats with the Ruck
    Merkins
    Jump Ropes
    Scull Crushers
    Curls
    Burpee
    American Hammer
    Mountain Climbers
    Side Straddle Hops
    Hand Release Merkins
    High Knees

    Round 2:
    Replaced some exercises with the ones below. The runner wears the ruck and runs to the second pick-up truck and back.
    Tricep Dips
    Lunges
    Alabama Prom Dates
    Ball Dippers

    Round 3 (Dora)
    100 Heals to the Heaven
    200 Flutter kicks

    Announcements:
    Oyster’s Lunch – noon – Rusty Tacos – Westchester Commons Shopping Center
    September 21st Special Convergence at Dog Pile for the 10th Anniversary of F3 RVA and Build the Awareness of Pediatric Cancer. Our goal is to raise 10K, and all funds go to pediatric cancer research and development. Futon and YeeHaw will provide more details soon.

    Prayers:
    Pray for the speedy recovery of Rosie.
    Pray for brave souls who lost their lives in the Baltimore Bridge accident.
    Pray for a happy and healthy spring break for kids and families.

    It was an honor to lead you all today. Cheers to many more workout sessions. Stay Happy, Healthy, Young, Fit, and Blessed!

  • Murph it.


    Bright and early, the Pax of Twinteam gathered to face the legendary “Murph” workout, a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. Heist, leading with vigor, set the pace for what would be a grueling yet invigorating session.

    We embarked on the Murph, partitioning the reps into a manageable rhythm of 5 pull-ups, 10 push-ups, and 15 squats per set. The goal was clear: complete 20 sets, pushing our limits and honoring a hero. The air buzzed with determination as we collectively powered through the repetitions, each set a step closer to the finish line.

    The sweat and effort culminated in a triumphant completion of 20 sets by each Pax, marking a significant achievement in the spirit of camaraderie and resilience.

    COT: In our circle of trust, we reflected on the legacy of Lt. Michael Murphy, an American hero who selflessly sacrificed his life during Operation Red Wings in Afghanistan. His bravery, epitomized in the “Murph” workout, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — all to be completed ideally with a 20-pound vest. Murphy’s story, portrayed in the book and film “Lone Survivor,” reminds us of the profound impact of service, sacrifice, and leadership.

    Moleskin: Today was more than just a workout; it was a reminder of the fortitude and selflessness embodied by Michael Murphy and all those who serve. Each pull-up, push-up, and squat was a nod to their enduring spirit and sacrifice.

    Announcements: Lunch today at Rusty Taco.

    Closing: As we disbanded, the glow of the rising sun matched the warmth of our solidarity and respect for the enduring legacy of Michael Murphy and his brethren in arms. Let’s carry forward the strength and inspiration from today’s Murph into our daily lives and actions.

    Prayers for safe spring break travels. Continued healing for Liv and Wildcat.

  • Whew — that was close!

    5 guys came out on a Friday to get their bodies moving. One almost ended up getting more than he bargained for.

    COP — plank jack merkins, arm circles, LBC’s, Freddies

    4 corners and a runner
    One person runs a nd relieves the first corner, etc.
    squats, LBC’s, dry docks, SSH

    11s
    1 WW2 and 10 jump squats

    Dora
    100 mountain donkeys
    200 squats
    300 SSH

    Prayers and Praises and then we were on our way.

  • My Middle Finger for Saturday

    Screw you Johnsonville!  Let me show you how to not get pneumonia while Q’ing in the rain.  Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • 13/7s – 13 exercises with 7 reps each except one exercise has 13 reps
      • Lawnmower pulls/each arm – 48 reps
      • High pulls – 48 reps
      • Curls – 48 reps
      • Tricep press – 48 reps
      • KB swings – 42 reps
      • Squat thrusters – 42 reps
      • KB lunges/each leg – 42 reps
      • Figure 8s – 42 reps
      • Sit ‘n press – 42 reps
      • KB hammers – 42 reps
      • KB presses – 48 reps
    • Mosey back to the parking lot for some stretching and COT

    Great work under the bus loop by the PAX today.  No laying in puddles or shivering from a cold soaking for any of the PAX.  Also good to have Bocelli join us in his first KB workout.  Hope to see you again soon! Great work all around.

    Many prayers today for those suffering from cancer.  Hopefully the hope that comes from the events of Holy Week are something all of us can meditate on and give thanksgiving for.  God is good all of the time!

    Attila